Everything you need to know about the transition to menopause

Perimenopause begins several years before menopause, typically in a woman’s early to mid-40s. During this period, estrogen levels start to fluctuate and decline, leading to irregular menstrual cycles and a variety of physical and emotional symptoms. Women may notice hot flashes, night sweats, mood swings, and sleep disturbances.

Some cycles may occur without ovulation, and periods can become either heavier or lighter. The perimenopausal stage is also when many women start to observe changes in metabolism, weight gain, or a decrease in bone density. Tracking these changes can help women better understand and manage this transitional stage.

Menopause itself is a single point in time—the final menstrual period. However, this is only determined retrospectively, after a woman has gone 12 months without a period. By this point, the ovaries have significantly reduced hormone production, and reproductive capability has come to an end.

During this phase, many women experience heightened symptoms such as increased hot flashes, vaginal dryness, and changes in libido. These are primarily driven by the drop in estrogen and progesterone levels, which play key roles in regulating bodily systems, including the reproductive cycle, bone health, and cardiovascular function.

The postmenopausal stage begins one year after menopause and lasts for the rest of a woman’s life. While some symptoms like hot flashes and night sweats may lessen over time, low hormone levels remain, increasing the risk of certain health conditions. These may include osteoporosis, heart disease, and reduced skin elasticity.

Lifestyle changes, nutritional support, and, in some cases, medical treatments can help women maintain vitality and health during this stage. Understanding the body’s new hormonal balance is key to living well after menopause.

• Each month, follicles mature in the ovaries.
• The pituitary gland (hypophysis) releases LH (luteinizing hormone) and FSH (follicle-stimulating hormone).
• These hormones stimulate the production of estrogen.
• Estrogen builds up the uterine lining and, once it reaches a certain level, triggers ovulation.

After Ovulation:

• The corpus luteum (yellow body) produces progesterone.
• Progesterone prepares the uterine lining for a potential pregnancy.
• If no fertilization occurs, progesterone levels drop, and menstruation begins.

• The ovaries become less responsive to LH and FSH.
• The number of follicles declines drastically (about 1,000 left compared to approximately 250,000 at puberty).
• Estrogen production fluctuates, and ovulation becomes less frequent.
• The body attempts to compensate by significantly increasing FSH levels.

• A relative estrogen dominance occurs.
• At the same time, there is a progesterone deficiency.
• This imbalance is the main cause of many menopausal symptoms (e.g., hot flashes, mood swings).

• Hormone levels stabilize at a consistently low level.
• Only small amounts of estrogen and progesterone remain in the body.
• The menstrual cycle ceases permanently, marking the end of fertility.

• Balanced diet rich in phytoestrogens (e.g., soy, flaxseeds)
• Regular physical activity to boost metabolism and support bone health
• Stress reduction techniques such as meditation, yoga, or breathing exercises

In cases where menopausal symptoms are particularly severe, personalized hormone replacement therapy can be an effective way to alleviate discomfort by replenishing declining hormone levels. However, while HRT has shown promising results for many women, more research is still needed to fully understand its long-term effects and safety.

This treatment option should always be carefully evaluated on an individual basis, weighing potential benefits against possible risks. A thorough discussion with a qualified gynecologist or healthcare provider is essential to determine whether HRT is a suitable and safe choice. For many women, it can represent a highly effective possibility for improving quality of life during menopause.

Many women turn to plant-based supplements for relief from menopausal symptoms. Popular options include:

• Black cohosh – commonly used for hot flashes and night sweats.
• Chaste tree (Vitex agnus-castus) – known for regulating hormonal fluctuations.
• St. John’s wort – often used to relieve mood swings and mild depression.

While scientific evidence varies, many report positive effects from these natural remedies, especially when combined with a healthy lifestyle.

The perimenopausal stage is often the most unpredictable phase of the transition, as hormone levels—especially estrogen and progesterone—fluctuate dramatically. During this time, many women experience a shift in focus from fertility to an awareness of their body’s natural evolution toward infertility. Daysy plays a crucial role by offering a clear and real-time overview of these hormonal changes, helping women better understand what is happening beneath the surface.

By tracking temperature patterns and interpreting hormonal data, Daysy provides insights that go beyond what a traditional calendar or symptom diary can offer. This scientific yet intuitive approach allows women to see exactly how their bodies are responding as they approach menopause. While Daysy cannot predict the exact timing of menopause, it can provide valuable indicators of when ovulation is becoming irregular or when cycles begin to shorten or lengthen, both of which are common in perimenopause.

This knowledge-based approach allows women to make proactive decisions about their health, whether that means discussing hormonal changes with a healthcare provider, adjusting their lifestyle to accommodate new symptoms, or simply understanding that the changes they are experiencing are part of a natural, healthy process. By fostering body awareness and education, Daysy helps women approach perimenopause with confidence, acceptance, and actionable knowledge.